Bags packed and waiting by the door, there’s nothing stopping you from that trans-Atlantic flight to the vacation of your dreams. But not so fast. If you haven’t taken jet lag into consideration, your itinerary could use a little tweaking.

Jet lag, a sleep disorder that affects millions of Americans and is known to wreck vacations and wreak havoc on crucial business deals, is more than just a pesky little problem you can ignore away. Until recently, jet lag wasn’t given serious consideration as a health concern. A 2006 study by researchers at the University of Virginia, however, found that jet lag conditions not only wore out test rats, but actually accelerated their risk for death. Granted, while studies still conflict on what works and what doesn’t for prevention and cure, at least researchers agree that the physical effects of jet lag are real, and not only affect your immediate travel plans but your overall health as well.

What is Jet Lag?Jet lag is a range of sleep-related symptoms most commonly associated with crossing two or more time zones, although people who do late-night or overnight shift work are exposed to similar problems. Even people who take short trips may notice some discomfort. The body’s reaction – an inability to adjust – can cause myriad health issues that can prevent you from functioning as you’d like and, over time, can put you at risk for bigger problems. If you’re a frequent traveler, you may have already surrendered to jet lag, chalking it up to just another inconvenience of jet-setting. Check the following list of jet-lag symptoms and see if you recognize yourself.

There are steps you can take to help your body adjust to the effects of cross-time-zone travel. Some, like drinking plenty of water to stay hydrated, are obvious. Others, such as taking the hormonal supplement melatonin, gets mixed results from researchers. A basic understanding of jet lag and its effects on the body can help determine the best course of action for you.

The Science of Jet LagJet lag isn’t just feeling tired because you’re tired of traveling. There are scientific reasons for the way we feel when our body’s internal clocks can’t adjust to both a disrupted sleep pattern and different hours of daylight. At night, the body releases melatonin, a hormone in the brain that gives the body its signal to sleep. During waking hours, melatonin slows, and the body wakens. Melatonin tells the body when seasons change (some people experience jet-lag-like symptoms during a seasonal change). Melatonin is not only a hormone naturally produced by the body, but it is also a popular supplement that many travelers swear by when they want to guard against jet lag. Available at health food stores, melatonin is a popular supplement for frequent travelers. Know this, too: As the body ages, its own melatonin supply weakens. Studies conflict on whether or not it actually helps, but taken in small doses (as little as 0.5 milligrams) at your destination’s bedtime for a couple of days after arrival may help you feel better.

Is Everyone Affected by Jet Lag?Those over age 50 and children are most likely to be affected by jet lag, according to the Mayo Clinic. Considering the body’s natural melatonin production decreases over time, that isn’t a big surprise (many older adults have trouble sleeping even when jet lag isn’t a factor).

Those with other health problems will also be at higher risk for problems associated with jet lag. If you suffer from high blood pressure or heart disease, ask your doctor before making any sudden changes in your body’s schedule. If you are in poor physical shape, it may take you longer to recover from jet lag, and you need to also be concerned with adding medications to your daily routine.

What Can You Do?There are some easy steps that everyone can take to try to minimize the effects of jet lag.

- Get plenty of rest. This may mean adjusting your sleep schedule by an hour or so, starting a few days before your trip. Best-case scenario is to arrive a day or two early than you need to – say, for a business meeting – to allow your body time to adjust on its own. However, don’t sleep when you shouldn’t, or try to “catch up” on sleep to make up for the sleep you anticipate losing on your trip. You can’t “save it up.” Better to plan ahead a couple of days, particularly if you are traveling east (jet-lag sufferers report having more trouble adjusting when traveling in this direction).

Do your best to sleep on the plane, if possible. Wear loose, comfortable clothing, and ask the flight attendant for a pillow or blanket. Bring along an eye mask and ear plugs to drown out light and noise.

- Be in good physical shape. Don’t let your exercise routine slide in the days leading up to your travel time. Maintain a regular schedule, with the exception of adjusting your sleep patterns as recommended. During airport layovers, walk, stretch or take advantage of fitness centers now available at many airports.

- Drink plenty of water, but limit alcohol and caffeine intake before and during your trip. Water is important because it keeps the body hydrated and will make a big difference in your comfort level. Drinking lots of it will also force you to get up and move once in a while to use the restroom. Alcohol and caffeine both deplete water from your body. Avoid sleeping pills and medications designed to make you stay awake. They’ll just confuse your body further and make you feel sluggish.

- Watch what you eat. It’s easy to resort to fast food when traveling, but maintaining a healthy diet will help your body adjust and will make you feel better, too. An overdose of carbohydrates or sugar will send your blood sugar on a roller coaster ride, which directly affects your body’s desire for sleep. Opt for high-protein, low-sugar snacks and, as always, plenty of fruits and vegetables.

- Ask your doctor if you can try melatonin. The hormone supplement is available over the counter at most drug stores. Its side effects are nil, and even a miniscule amount may help alleviate the effects of jet lag by helping your brain figure out when it’s time to sleep. Ask your doctor if your body might benefit.

- Simulated light sources seem to work for some. Check your local department or home store for a small fluorescent light box that could help your body adjust to light exposure. Those who already suffer from Seasonal Affective Disorder (SAD) may already be familiar with the benefits of extra light. Adjust your exposure to light (that means sometimes limiting it), based on the length of your flight and what your body will need once it reaches its destination.

- Set your watch ahead to your destination time zone. While this won’t help your body adjust, it will give your brain one less thing to be confused about when jet lag does hit.

Because every body is different, jet lag will affect different people with varying degrees. Knowing your own body, and taking note of what works and what doesn’t, will help immensely when planning future trips across the time zones. Keep in mind, too, that there is one last-ditch option, and the only sure-fire way, to avoid jet lag altogether: Take a boat.

Are You A Travel Pro? Is the excitement of far away places and new experiences beckoning to your sense of adventure and your desire for travel? Have you taken the time to check into helpful travel tips to ensure that you have a safe and enjoyable time? Even if you have decided to engage in a bit of last minute travel planning, remember that some essentials are too important to forget. Take this travel quiz to see if you are ready to set off on a travel adventure of your own!